Tough track session, really good session. Ran most of the with Justin – all with 90 second recovery, Max recorded HR 172:
1 x 1600 in 6:18 AvHR 164
1 x 800 in 3:04 AvHR 165
1 x 400 in 1:32 AvHR 146
1 x 1600 in 6:07 AvHR 160
1 x 800 in 3:00 AvHR 157
1 x 400 in 1:28 AvHR 149
1 x 1600 in 5:51 AvHR 165
1 x 800 in 2:50 AvHR 160
1 x 400 in 1:15 AvHR 151
Similar to yesterday:
6.38 miles on turbo in 15:00, followed by
3.29 miles on rowing machine in 15:00 followed by
Threshold run 10km in 43:51 AvHR 155
The run bit:
1) – 1m – 6:38(6:38/m) – 150bpm avge – 162bpm max – 95cal
2) – 1m – 6:58(6:58/m) – 156bpm avge – 162bpm max – 106cal
3) – 1m – 7:00(7:00/m) – 157bpm avge – 161bpm max – 106cal
4) – 1m – 7:11(7:11/m) – 156bpm avge – 161bpm max – 108cal
5) – 1m – 7:03(7:03/m) – 159bpm avge – 167bpm max – 109cal
6) – 1m – 7:29(7:29/m) – 156bpm avge – 159bpm max – 112cal
7) – 0.2m – 1:32(7:45/m) – 156bpm avge – 160bpm max – 23cal
Still got a cold but not done much for 2 weeks so thought I would do a session:
6.39 Miles on turbo trainer in 15 minutes followed by:
3.2 Miles on rowing machine in 15 minutes followed by:
8.3 Miles running in 1:04:29.
The run section 7:46 miles with AvHR 143:
1) – 1m – 7:29(7:29/m) – 137bpm avge – 147bpm max – 98cal
2) – 1m – 7:19(7:19/m) – 146bpm avge – 150bpm max – 106cal
3) – 1m – 7:30(7:30/m) – 144bpm avge – 149bpm max – 108cal
4) – 1m – 7:54(7:54/m) – 143bpm avge – 149bpm max – 107cal
5) – 1m – 7:53(7:53/m) – 142bpm avge – 149bpm max – 101cal
6) – 1m – 8:03(8:03/m) – 145bpm avge – 152bpm max – 109cal
7) – 1m – 7:55(7:55/m) – 141bpm avge – 148bpm max – 94cal
8) – 1m – 7:54(7:54/m) – 146bpm avge – 152bpm max – 104cal
9) – 0.3m – 2:32(8:30/m) – 144bpm avge – 148bpm max – 30cal
Not doing any running at the moment due to a chesty cold. Rose is also suffering.
I don’t think Askern 10k is looking likely and I was hoping to run in the South Yorkshire Track and Field League this weekend, also unlikely.
Every training run since 1 January had been following a runners world sub 3 hour program, my total milage including the marathon was 656 miles. I tried to run 6 days a week and as you will know we had snow for about 3 weeks and none of it was much above zero degrees. I missed a week with a cold near the beginning of my training.
I did all the training in my heart rate zones which had been determined by Dave Tune during a Lactate Test. I got through my training without suffering from any major injuries and I only got one blister. All my training went well and I was confident until I got to week 13.
The 30 March which was the day of my last long run which was rubbish, I strugled from 7 miles and ran on to do 22 miles. Looking back it is obvious to me that I ran a lot of my long runs far too fast, I was totally exhausted after a lot of runs. Through all my taper I was feeling like I had a cold, tired and not looking forward to the big day. I did do a race 11 days before where I managed to do 6:30 minute miles on a very hilly course which I felt was a positive thing.
On Friday I went for a 2 mile run around the town fields before we set off, this was not a great run, felt tired and thinking how am I going to run 26 miles in 48 hours.
We traveled to London on the East Coast Main Line Friday lunch time, we went straight to the ExCeL Center to register, no delays at all and got my race number straight away. Quick look around at the kit on display (could have spent hours and £££) and then onto the hotel to get checked in.
As we don’t know London at all we decided to go with WRP Tours who specialise in Marathon Package holidays and that was a great decision. The hotel was Novotel London West which was lovely. We had the evening meal in the hotel bar, Soup followed by Cesar Chicken Salad which was very nice.
On Saturday we traveled to the finish area to have a look around and to agree a meeting point. We then spent a few hours walking around on the river banks. All the attractions were completely packed.
We had booked to eat in the evening at the hotels pasta party, this was great and I ate far too much.
After a early night and a good nights sleep we got up at 05:30 and had breakfast of porridge, pastries and a banana, the coach departed at 6:50 and took about an hour to reach the start. I was very happy and pleased to feel good for the first time in weeks.
Spent about 2 hours trying to relax and wait in lines for the toilets, bumped into some Askern and Barnsley Lads, all very friendly in perfect running conditions. I took my first gel with about 15 minutes to go. My warm up consisted of a 200m jog.
Made my way into the start area and found myself near the back of the good for age start. After the 30 second silence for the Boston attack a very quiet hooter sounded and off we went. I did not move for 20 seconds and it took me a minute to pass the start.
I just went with the flow for the first few miles where it was quite busy. From about 2 miles I wanted a wee but no chance was I going to stop.
From about 4 miles the crowds were out in force all the way to the end, it was incredible the excitement and energy they brought to the day. I had my name printed on my DAC vest and hundreds of people shouted it, this really helped and I don’t think I would have gone under 3 hours if it was not for them.
At 6 miles I took my second gel, it was actually more like 7 miles as it took me a mile to open the bloody thing after ripping, biting, trying to pop it, this took all my attention so did not look at the Cutty Sark much.
At about 8 miles I started to feel confident, I spotted the 2:59 pacer and went past him.
I remember going over Tower Bridge and feeling ok. Half way was just past this which I went through in 1:28:11.
Drinks stations were very frequent and I took frequent sips, did not want to take on too much water.
Took my third gel at 14 miles feeling ok, started to drop off the pace a bit at 16 miles. Early on in my training I had decided to run at 6:40 min miles for as long as I could, this would give me the opportunity to run a massive PB if I could keep it going or give me some spare time if my pace should fade towards the end to get a smaller PB.
Took my forth gel at 20 miles. Started to get regular niggles in my left hamstring, these became painful from 22 miles to the end probably every 400m. I knew that I would go under 3 hours (chip) if I dropped the pace to about 7 min miles but I wanted to keep it as far under 7 as I could.
Kimberworth runner Owen James passed me at 22 miles, he was running well.
My wife Rose, my mum Sylvia and my brother William were all in the crowd giving me support but I could not spot them.
Those of you who race with me will know I am always checking over my shoulder, I did not do this at all and I was shocked to be passed at about 24 miles by the 2:59 pacer. I did not catch him again.
With about 300m to go I could see the finish and the inevitable sprint(ish) finish started chasing down the 3 hours gun time. I thought I was 2 or 3 seconds under but the gun time was 3:00:00. The chip time was 2:58:53. My last 0.38 miles was at 6:16 min miles. My AvHR was 158.
Sprint Finish
Thanks to all my training partners at DAC and thanks to all who sponsored me in memory of my dad who passed away earlier this year. The total raised is probably around £1,500.
1) – 1m – 6:51(6:51/m) – 177bpm avge – 195bpm max – 113cal
2) – 1m – 6:30(6:30/m) – 172bpm avge – 193bpm max – 111cal
3) – 1m – 6:35(6:35/m) – 161bpm avge – 172bpm max – 107cal
4) – 1m – 6:36(6:36/m) – 155bpm avge – 169bpm max – 101cal
5) – 1m – 6:45(6:45/m) – 153bpm avge – 159bpm max – 93cal
6) – 1m – 6:47(6:47/m) – 151bpm avge – 155bpm max – 97cal
7) – 1m – 6:50(6:50/m) – 151bpm avge – 156bpm max – 98cal
8) – 1m – 6:37(6:37/m) – 153bpm avge – 158bpm max – 99cal
9) – 1m – 6:38(6:38/m) – 154bpm avge – 159bpm max – 95cal
10) – 1m – 6:38(6:38/m) – 154bpm avge – 160bpm max – 96cal
11) – 1m – 6:35(6:35/m) – 155bpm avge – 164bpm max – 96cal
12) – 1m – 6:38(6:38/m) – 154bpm avge – 163bpm max – 86cal
13) – 1m – 6:37(6:37/m) – 157bpm avge – 164bpm max – 93cal
14) – 1m – 6:37(6:37/m) – 157bpm avge – 164bpm max – 76cal
15) – 1m – 6:33(6:33/m) – 157bpm avge – 165bpm max – 89cal
16) – 1m – 6:48(6:48/m) – 160bpm avge – 173bpm max – 98cal
17) – 1m – 6:47(6:47/m) – 159bpm avge – 164bpm max – 98cal
18) – 1m – 6:52(6:52/m) – 160bpm avge – 168bpm max – 101cal
19) – 1m – 7:55(7:55/m) – 157bpm avge – 162bpm max – 109cal (No way it this correct, probably GPS got confused in a tunnel)
20) – 1m – 7:08(7:08/m) – 158bpm avge – 171bpm max – 104cal
21) – 1m – 6:49(6:49/m) – 160bpm avge – 164bpm max – 103cal
22) – 1m – 6:52(6:52/m) – 162bpm avge – 166bpm max – 94cal
23) – 1m – 7:00(7:00/m) – 158bpm avge – 166bpm max – 87cal
24) – 1m – 6:28(6:28/m) – 159bpm avge – 167bpm max – 98cal
25) – 1m – 6:55(6:55/m) – 160bpm avge – 164bpm max – 99cal
26) – 1m – 7:07(7:07/m) – 157bpm avge – 165bpm max – 104cal
27) – 0.38m – 2:25(6:16/m) – 160bpm avge – 166bpm max – 36cal